Functional Training an Obsolete Term

YES TO STRENGTH

Karsten Jensen, MSc., Strength and Conditioning Coach

Copyright © 2007 Karsten Jensen. Jensen. All rights reserved.

FUNCTIONAL TRAINING—AN OBSOLETE TERM? Page 2

Functional training is a familiar term to most coaches and trainers. Maybe you have attended seminars on functional training and were told that certain excercises are functional while others are not. But is there a clear definition of “functional training“? This article takes a closer look at this issue.

Definitions of functional training There exists various definitons of functional training. According to Gyldendal‘s dictionary the word “functional“ means “something that works“ (1) . An investigation of the training literature reveals various definitions of functional training. In his classical work “Supertraining“, Mel Siff differentiates between “functional strength“ and “structural strength“ (2) . Functional strength is defined as: maximal strength, strength-speed, reactive strength and strength-endurance. Structural strength refers to the strength of the structure of the body: musclemass and the strength of bones, tendons and ligaments. This is also called anatomical adaptation (3) . Using the above definition for functional strength, it could be concluded that functional training is (any) training that improves maximal strength, strengthspeed, reactive strength or strength-endurance. Paul Chek, the wellknown training and rehabilitation expert suggests the following characteristics of functional training (4) . Functional exercise should: • • •

• • •

include relevant reflex profiles (rightning vs. tilting reflexes). be performed standing. include the same movement pattern (a movement using the same relative timing) as the “goal movement“ have open and closed chain compatibility. develop the relevant bio-motorabilities. be used in a progression from isolated to integrated exercises.

Gary Gray, called “the father of function“, and Vern Gambetta suggest other characteristics of functional exercise (5) . Functional exercise should: • • • • • •

be fun and safe. involve controlled instability involve three planes of motion and all joints. involve bodyweight mastery before the application of external resistance. focus on eccentric loads before concentric loads. be used in a continuum of difficulty.

Copyright © 2007 Karsten Jensen. All rights reserved.


Single hand to opposite leg reach to curl to press . A great exercise that involves three planes of motion and all joints. Is it relevant for powerlifters? It is apparent that the above definitions show considerable differences. Especially the definition suggested by Siff, who uses the term “functional“ to describe basic muscle function. In contrast to this, Chek and Gray/Gambetta focus more on the similarity of movement between the training exercises and the “goal movement“. Who is right? What is the true definition of functional training? A fundamental requirement for functional training must be, that any excercise ever performed must – in the short or long term - help the client/athlete achieve his or her goals. If the above is not true, the reason for including an exercise in a training program should be questiioned? The concept of similarity between the training exercise and the “goal movement“ is demonstrated in the above definitions. However, at it’s core, functional exercise should stimulate, not (necessarily) simulate (or imitate). This concept is supported by studies showing that heavy bench press training in combination with sports specific training (team handball) can improve maximal throwing velocity even though the similarity between the b ench press and the throwing motion must be considered to be low (6) . The dictionary definition – “functional“ is something that works – provides us with the essence of functional training. FUNCTIONAL TRAINING IS TRAINING THAT WORKS. Other definitions make us aware of the key characteristics of exercise, but are at the same time limited and confusing. For example: Should you only train standing if you are a rower or a racecardriver? Shoud a powerlifter include the tranverse plane in order to train “functionally“?



To make sure your training works, you need the tools to select the right exercises at the right time.

How to choose the right exercise at the right time. It is said, that a coach should be as precise with exercise prescription as a surgeon with his scalpel . It is imperative that the coach/trainer/therapist knows the charactistics of an exercise that stimulate the goal movement. (And subsequently are able to apply that knowledge in a skilled fashion). The correct choice of exercise is determined by the current physical capacity of the client/ athlete. The phases shown integrate clients of very low and very high physical capacity. The six phases below provide a very effective tool for progressing through neuromuscular, structural and metabolic goals. 1. 2. 3. 4. 5. 6.

Neuromuscular isolation. Inner unit-outer unit integration. Dynamic stability. Maximal strength (structural focus). Maximal strength (functional focus). Sportsspecific combinations of speed, strength and endurance.

The six-phase model includes phases often run by professionals trained in sportsmedicine (physios) and by coaches or trainers. As an example, consider a client with a knee-injury, which involves a reduced ability to activate the vastus medialis muscle.

The physio would start in phase1 (meuromuscular isolation) using special techniques like biofeedback apparatus to re-educate the vastus medialis muscle to fire correctly. An example of such an exercise is shown in the above picture. The client would progress through the subsequent phases to more integrated training



(particularly phases four to six above), that requires all muscles to fire synergistically.

An example of such an exercise could be the squat with reverse bands, as seen in the above picture. The linear progression through phases (e.g., working from 1 to 2 to 3, etc.) is appropriate if a client comes out of rehab. For noninjured clients, however, it may be appropriate, at any point in time, to prescribe excercises that target different phases (not necessarily in any specific order). Last, but not least, we must take a look at the characteristics of exercise that stimulate the goal movement. This following list shows several of the characteristics suggested by Chek and Gray/Gambetta

1.The exercise must allow for adequate levels of tension to be experienced by the muscle-tendon unit. Tension experienced by the the muscle-tendon is the essential stimulus for the development of maximal strength, which often involves high external loads (8) . Standing exercises like the barbell squat, allow for high levels of tension on the muscle-tendon units of the hip and knee extensors. Single-leg and/or exercises involving three planes of motion do not allow for the same degree of tension to be experienced by the muscle-tendon unit. The optimal level of tension in the exercises varies from phase to phase.

2.There must be a certain degree of similarity between the exercise and the goal movement The principle of specificity states that training carry-over is the largest when there is a degree of similarity between the environment of the training excercise and the goal movement (9) . The muscle-recruitment pattern is specific to features like the movement pattern, the planes of movement, the involved joints and whether it is an open or closed chain movement (10) . To



some extent these factors should be simulated in the training exercises.

3.The exercise and the goal movement should have the same accentuated force region. The accentuated force region is the part of the movement with the highest, direction-specific application of force against the ground or the implement (the position in the exercise that requires the most force in any given direction). For example, in team handball, a goal keeper often moves the arms up and to the sides to block the ball. A dumbbell military press may seem to be an appropriate choice of exercise to train for this movement. However, in the military press the accentuated force region is in the start position of the exercise and the resistance is vertical (see picture below).

The real challenge for the goal keeper, however, is to have the strength to stabilize the arms in a position where they are hit by the ball. This requires the application of exercises that provide horizontal resistance with the arms overhead and/or to the sides. A more appropriate exercise matching this pattern is Standing Cable Flyes (at a variety of angles).



4. The exercise must involve relevant muscle slings or individual muscles. No chain is stronger than the weakest link. Some types of sports specific training create muscle imbalances. In these instances it might be appropriate to counteract tis kind of training with certain isolation exercises. For example, training the hamstrings as knee flexors or training the teres minor and infraspinatus muscles as external rotators of the shoulder joint. It is important to realize that “isolation“ does not mean that all other muscles are inactive – such a scenario is impossible. The body works as a unit. Rather, “isolation“ means isolation of a specific group of muscles (for example the external rotators of the shoulder joint) as prime movers.

5.The exercise must include relevant reflex profiles. There is a distinction between tilting and rightening reflexes (11) . Tilting reflexes are activated, when the surface is unstable or slippery. Rightening reflexes are activated with movement across a stable surface. Different exercises involve the reflexes in various degrees, higly depending on whether or not the surface is stable. The reflex involvement in the chosen exercises should reflect the demands of the environment for which training is occuring. For example, a downhill skier needs exercises that develops the tilting reflexes, whereas a tennis player needs an emphasis on developing rightening reflexes. The chosen exercises need not always include all six criteria. The importance of the different criteria changes from phase to phase. For example, high levels of tension are not important in phase1, but crucial in phase5. A successfull training process requires long-term planning. It is important in the early phases to take into consideration the excercises that will be performed in the later phases. For example, if you know that squats will be a part of training in phase 5, it is advisable to include some form of squats as early as possible in the training. This way, the client is able to perfect the technique and potentiall progress faster.

Conclusion This article has made the argument that “functional training“ is training that works. It is training that helps the client achieve his or her goals. It involves the right exercises prescribed at the right time – regardless of what those exercises might be. Thus, it appears that all training should be “functional“ and that there is no need to differentiate between functional and other “types“ of training. It is my experience that labels are confusing because they remove focus from the essence of the subject.



“Do you like functional training?“ “No I don’t believe in it I like kettlebelltraining more.“ Thinking in that manner will keep you confused forever. Forget about mechanics or definition of “functional training“ and focus on giving your clients THE RIGHT EXERCISE AT THE RIGHT TIME.

REFERENCES 1. 2. 3. 4. 5. 6.

Gyldendals Fremmedordbog, s 184. 9. Udgave Gyldendal. 1983 Siff M. Supertraining. s 7. Supertraining Institute. Denver USA. Bompa T. Periodization of Strength. Kap 10, s 98-111. Veritas Publishing Inc. 1993 Chek P. What is functional Excercise?. www.chekinstitute.com Gray G og Gambetta V. Following the functional Path. www.gambetta.com Hoff J og Almåsbakk B. The effects on Throwing Velocity and Muscle Strength in Female Handball Players. The Jornal of Strength and Conditioning Research. 9(4):255 -258. 1995 7. Chek P. Golf Biomechanics Manual. Chek Institute, www.chekinstitute.com. 2001 8. Hâkkinen K. Neuromuscular and Hormonal Adaptations During Strength and Power Training. The Journal of Sports Medicine And Physical Fitness. 29(1): 9-26. 1989 9. Schmidt R A og Wrisberg C A. Motor Learning and Performance 2. Ed. Kap 8, s 202-229. Human Kinetics. 2000 10. Sale D. Neural Adaptation To Strength Training. Strength And Power In Sport. Kap 9B, s 249-265. Blackwell Science. 1991 11. Chek P. Movement That Matters. S 6-7. www.chekinstitute. 2000

About the Author Karsten Jensen has worked as a Strength and Conditioning Coach for the Danish National Elite Sports Institution, Team Danmark, for the past seven years. His focus is individualized training programmes for athletes of the national and international level from a variety of sports including judo, waterskiing and racket sports. He is co-author to a soon to be published book on clinical anatomy and training and lectures in various settings. He holds a Masters degree in Exercise Physiology, is a Chek practitioner - Level 2, and a Chek Holistic Lifestyle Coach - level III. www.yestostrength.com


Functional Training an Obsolete Term

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